When it comes to preparing for a single-course competition, both aerobic- and resistance training are equally important and should not be ignored. The key is to alter the intensity of these activities compared to your normal routine.

Changing it Up

Aerobic and resistance training programs should be performed every other day. For example, on Mondays, Wednesdays, and Fridays, perform your chosen aerobic activity. On Tuesdays, Thursdays, and Saturdays, perform your weight training program. 

Never perform aerobic and resistance exercise at 100% intensity back to back for prolonged periods. This leads to over training, muscle tissue loss, and poor performance. Conventional preparation methods which call for an aerobic intensity peak just prior to the event, will not allow for complete recovery: Energy stores will not be completely replenished, resulting in earlier failure.

When preparing for an event, it will be helpful to choose a practice course that is similar to the race course. If the course is known to have steep inclines, for example, it would be advantageous to perform more resistance exercises for target muscles increasing their energy storage capacity. As your body begins to adapt to these inclines, the burning sensation experienced will diminish, providing an obvious indication that your resistance exercise routine is effective.

In order to calculate target heart rates for event preparation, you need to know your highest exercise heart rate (this is not the same as your maximum HR). This figure reflects the heart rate achieved while performing at 100% aerobic intensity. Knowing this figure will allow you to make the appropriate calculations. At the beginning of a preparation period, aerobic intensity should be at its lowest (.70 x highest HR) = 70% intensity. Conversely, resistance exercise intensity should also be at its highest at this point. This means fast, high-rep training, concentrating on movements that effect the muscle groups to be used in the upcoming event.

While preparing for this event, as long as you are strictly regulating your aerobic and resistance activities, there will be no need to increase calories at any time in the process. Aerobic training should progressively increase in intensity each week with an increased utilization of interval training (repeated shorter distances) as higher intensities (85-90% of maximum heart rate) are reached. Interval times can be calculated by taking your maximum performance speed for a given distance and dividing it by 0.80 (maximal oxygen uptake is reached at 80% of maximal performance speed).

For instance, if someone were to train for a 1-mile run and has progressed to performing quarter mile runs for his or her intervals, the interval time would be the best quarter mile run time divided by 80%. If the best quarter mile run time is 60 seconds, then the training interval time is 75 seconds (60 seconds divided by 0.80). Training speeds faster than those yielded by this calculation will stress anaerobic systems to a greater extent, and therefore limit aerobic overload as the person will be able to complete fewer numbers of intervals.

Step up intensity until about 10 days out from the event. At 10 days, time training intensity should be quickly reduced over a 1-week period.  By four days out from the event, the participant should be performing his or her final weight training session -- and it should be one of the most intense. Once finished, do not perform another session prior to race day.

Generally speaking, for the remaining days leading up to your event, you should perform as little activity as necessary while maintaining a regular diet. This will prepare you both aerobically and anaerobically for your chosen event. 

Three days out from your event will be your last aerobic training day. Aerobic intensity should be at its lowest, and aerobic energy stores should be close to completely replenished. Over the next three days, the aerobic systems should be completely restored, furnishing you with a "full tank" on race day.

Other Considerations

If aerobic exercise comprises someones total fitness program, it may be in his or her best interest to include an upgrade that traverses about 1/3 of the total distance of the course. This upgrade will draw upon the use of more muscle energy.

Good luck!

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